Joint pain can be a real hassle, making it tough to enjoy your daily activities. Many people turn to supplements to help ease the discomfort. This article looks at some of the top supplements often recommended for joint pain relief. We’ll highlight their benefits and how they might help you manage your pain better.
Key Takeaways
- Supplements like Turmeric and Fish Oil are popular for reducing joint pain and inflammation.
- Glucosamine and Chondroitin are often used together to support joint health.
- SAMe and Boswellia have shown promise in relieving joint discomfort.
- ASUs and Devil’s Claw are less common but can be effective for some people.
- Always consult your doctor before starting any new supplement to ensure it’s safe for you.
Turmeric
Turmeric, a close relative of ginger, is often used in traditional Chinese and Indian medicine. When used as a spice, it gives foods like curries their golden hue. Also known as Curcuma longa, turmeric contains curcumin—an anti-inflammatory compound that may help reduce inflammation caused by arthritis.
Curcumin is the star in this supplement complex specifically aimed at reducing occasional inflammation to help promote healthy joints so you can stay active. The complex includes black pepper to aid in the absorption of curcuminoids in turmeric — that’s because piperine in black pepper increases turmeric’s bioavailability.
If you’re interested in adding a turmeric supplement for pain relief, make sure it contains curcumin for better absorption. As an alternative, you can incorporate the spice’s wellness properties into your routine by adding turmeric and black pepper to your meals, like a smoothie or eggs seasoned with black pepper.
Fish Oil
Fish oil contains omega-3 fatty acids, which are known for their anti-inflammatory effects. These fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), can help reduce joint pain, especially in people with rheumatoid arthritis. However, it doesn’t seem to help much with osteoarthritis.
Pros and Cons
Pros
- No fishy aftertaste
- Non-GMO and third-party tested
- Available in liquid form
Cons
- Fairly large softgels
Dosage
Typical fish oil doses range from 300 to 1,000 mg per day. It’s best to take these supplements with food for better absorption.
Fish oil is more friend than foe when it comes from food sources rather than supplements. Omega-3s in balance are key to its benefits.
Glucosamine
Glucosamine is a natural part of the cartilage in your joints. Taking it as a supplement may help slow down cartilage loss, as well as ease stiffness, swelling, and pain. Your body produces glucosamine to help grow and repair cartilage. Glucosamine supplements might help further lubricate your joints, help cartilage retain water, and prevent its breakdown.
There are two types of glucosamine found in supplements: glucosamine hydrochloride and glucosamine sulfate. One meta-analysis found that products containing glucosamine hydrochloride don’t do much to improve joint pain caused by osteoarthritis. Another study shows that glucosamine sulfate does improve these symptoms, so it may be a better option.
When taken over a long period of time, glucosamine sulfate may also help to slow down the progression of osteoarthritis. Studies suggest that it slows down narrowing of the joint space, a marker of the condition getting worse, when taken for up to three years.
Benefits
- Helps grow and repair cartilage
- Lubricates joints
- Retains water in cartilage
- Prevents cartilage breakdown
Side Effects
Glucosamine supplements are safe and usually don’t cause problems. However, they can interact with blood thinners like warfarin (Coumadin). They might also affect your blood sugar levels, so if you have diabetes, talk to your doctor before you take them.
Dosage
Glucosamine sulfate is typically taken once daily in a dose of 1,500 milligrams (mg). If this upsets your stomach, try spreading it out over three doses of 500 mg each.
Chondroitin
Chondroitin is a natural part of the connective tissue in your bones and cartilage. When taken as a supplement, it can help boost the collagen in your joints, aiding in better shock absorption. It may also help hold water in your cartilage, making the tissue operate more smoothly. Additionally, a little extra chondroitin could help protect you from cartilage loss.
You’ll often see chondroitin mentioned alongside glucosamine, as they’re similarly studied for arthritis and often sold together as a single supplement. Chondroitin supplements are typically sourced from animal cartilage, while glucosamine supplements are made from shellfish or vegetable origins. It’s been suggested that chondroitin and glucosamine can potentially alleviate joint pain and impede the progression of joint deterioration and cartilage loss.
Many clinical studies have found that chondroitin can reduce joint pain and stiffness in people with osteoarthritis. About 53 percent of people who take chondroitin have a 20 percent or greater improvement in knee pain. Chondroitin sulfate may also slow down the progression of osteoarthritis when taken long-term. Studies show that it slows down narrowing of the joint space when taken for up to 2 years.
Chondroitin is generally viewed as a safe supplement, though, like many others, it can have side effects.
Chondroitin is typically taken in a dose of 400 to 800 mg two or three times per day. You can find chondroitin supplements on Amazon.
SAMe
SAMe, or S-adenosyl-L-methionine, is a compound your liver makes from an amino acid called methionine. It helps with the production and repair of cartilage, making it useful for those with osteoarthritis. SAMe is known for its anti-inflammatory and pain-relieving effects. In fact, studies show it can be as effective as NSAIDs like ibuprofen and celecoxib, but without their side effects.
SAMe also has a bonus benefit: it can help with depression. This makes it a good choice if you have both joint pain and depression.
When taking SAMe, be patient. It might take a few weeks to see the full effects.
If you decide to try SAMe, the usual dose is 200 to 400 mg three times a day. Remember, it may take some time to notice results.
Boswellia
Boswellia, also known as Indian frankincense, has been used in African and Asian folk medicine for centuries. The active ingredient in Boswellia, called boswellia acids, has anti-inflammatory effects that can help with pain and improve movement in your joints. Research shows it can also slow down cartilage loss.
Clinical studies have shown that boswellia extracts improve pain symptoms more than a placebo in people with osteoarthritis. For joint pain, studies have used doses ranging from 100 mg once per day to 333 mg three times per day.
Boswellia supplements, like Thorne Boswellia Phytosome, support healthy joints and mobility with clinically-studied AKBA extract. They help reduce inflammation and pain naturally.
ASUs
Avocado-soybean unsaponifiables (ASUs) are extracts from avocado and soybean oils. They are known to help prevent the breakdown of cartilage and may even aid in its repair. Studies show that ASUs can improve pain symptoms more than a placebo in people with osteoarthritis.
Benefits
- Protects synovial cells in joints
- Promotes growth of healthy connective tissue
- May reduce the need for pain medication over time
Dosage
The typical dose of ASU is 300 mg per day. You can easily find ASU supplements online.
ASUs might be a good option if you’re looking for a natural way to manage joint pain and improve joint health.
Devil’s Claw
Devil’s claw, also known as harpagophytum, contains a chemical called harpogoside that has anti-inflammatory effects. Taking devil’s claw may help with joint pain from osteoarthritis. In one study, devil’s claw worked about as well as an anti-inflammatory drug called diacerein. However, since there isn’t much research on this supplement for osteoarthritis, more high-quality studies are necessary.
Devil’s claw root has been shown to potentially alleviate joint pain.
Most studies involving devil’s claw have used doses of 600 to 800 mg three times per day. You can find devil’s claw supplements on Amazon.
MSM
Methylsulfonylmethane (MSM) is a sulfur compound found in fruits, vegetables, grains, animals, and humans. Sulfur helps your body make connective tissue. Taking 1,000 to 3,000 mg or more of this natural chemical every day may help with symptoms of knee osteoarthritis, such as pain and swelling.
In one study, MSM improved pain and functioning compared to a placebo in people with osteoarthritis. Typical MSM doses range from 1,500 to 6,000 mg per day, sometimes divided into two doses.
MSM is a versatile supplement that can be found in various products, including those that feature glucosamine sulfate and boswellia serrata extract to target different aspects of joint health.
Highlights
- Sulfur helps your body make connective tissue.
- MSM improved pain and functioning compared to a placebo.
- Typical MSM doses range from 1,500 to 6,000 mg per day.
- MSM is a versatile supplement that can be found in various products.
Ginger
Ginger is a popular spice that has been used for centuries in traditional medicine. It is known for its anti-inflammatory properties, which can help reduce joint pain and swelling. Ginger contains compounds called gingerols and shogaols that have been shown to block inflammatory pathways in the body.
Benefits of Ginger for Joint Pain
- Reduces inflammation and swelling
- Alleviates pain and discomfort
- Improves mobility and flexibility
How to Use Ginger
- Fresh Ginger: Add fresh ginger to your meals or smoothies.
- Ginger Tea: Brew ginger tea by steeping fresh ginger slices in hot water.
- Ginger Supplements: Take ginger supplements in capsule or tablet form.
Ginger is a natural remedy that can provide relief from joint pain without the side effects of conventional medications.
Precautions
While ginger is generally safe, it can cause mild side effects like heartburn or stomach upset in some people. Always consult with a healthcare provider before starting any new supplement, especially if you are pregnant or taking other medications.
Conclusion
In conclusion, dealing with joint pain can be tough, but there are many supplements that might help. From turmeric to fish oil, these options offer different ways to manage your pain. However, it’s important to remember that supplements are not a replacement for medical advice. Always talk to your doctor before starting any new supplement. By doing so, you can find the best way to support your joint health and improve your quality of life.
Frequently Asked Questions
What is joint pain?
Joint pain refers to discomfort, aches, or soreness in any of the body’s joints. It can be caused by a variety of conditions, including arthritis, injuries, or other medical conditions.
How do joint pain supplements work?
Joint pain supplements often contain ingredients that help reduce inflammation, improve joint function, or repair cartilage. They can provide relief by targeting the underlying causes of joint pain.
Are joint pain supplements safe?
Most joint pain supplements are considered safe for many people. However, it’s crucial to consult with your doctor before starting any new supplement, as they can interact with medications or have side effects.
How long does it take for joint pain supplements to work?
The time it takes for joint pain supplements to show effects can vary. Some people may notice improvements within a few weeks, while for others, it may take a few months of consistent use.
Can I take multiple joint pain supplements at once?
It’s important to consult your doctor before combining joint pain supplements. Some ingredients may overlap or interact with each other, and your doctor can help you determine the best and safest approach.
Are there any natural ways to reduce joint pain?
Yes, in addition to supplements, you can try natural remedies like regular exercise, maintaining a healthy weight, applying heat or cold packs, and eating an anti-inflammatory diet to help reduce joint pain.